You won’t ever see me without a snack – chocolate, popcorn, yoghurt and the KIC lentil chips are my go to, mostly when the clock strikes 3pm and I hit a slump or when I’m waiting for my dinner to cook at home.

But when travelling, I love preparing some other nutrient dense snacks that Harvey enjoys and will help us avoid over-priced options at the airport, or multiple service station stop offs if we’re on the road.

Liv Morrison, our resident dietitian at Kic, says that gas and bloat is normal when flying due to changes in the cabin’s air pressure. She recommends eating a substantial meal 2-3 hours before you arrive at the airport so that you have time to digest the food before you take off. This will help reduce how much undigested food is available to ferment (create gas) while flying but not restrict you from enjoying food on the plane!

Check out this list of gut friendly and energy fuelling snacks that we’ve developed with Liv, that will keep you feeling your best during your trip!

Sweet snacks

Savoury snacks

Finally, I can’t recommend Hydralyte enough. I find I often feel thirsty and probably am dehydrated when on a flight, but a few cups of Hydralyte throughout the flight works wonders as it helps to replace fluids and minerals! Liv also says drinking plenty of water throughout your flight not only helps to combat the dry skin, but also reduce bloating once you’ve landed.

While enjoying all these delicious snacks during air travel, remember to check the airport security regulations so you know what you can and can’t bring with you off the plane if you’re transitioning onto a connecting flight or arriving at your final destination.